PROGRAM A

WARM UP

WORKOUT

12 Minute AMRAP (As Many Rounds and Reps as Possible in 12 Minutes)

20 DB Hop Overs
8 Single Arm Dumbbell Power Snatch (Right)
8 Single Shoulder Rack Dumbbell Lunge (Right)
20 DB Hop Overs
8 Single Arm Dumbbell Power Snatch (Left)
8 Single Shoulder Rack Dumbbell Lunge (Left)

Suggested Weight
Men: 40# DB
Women: 25# DB

Extra Challenge:
Men: 50# DB
Women: 35#DB

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-9 Rounds

Coaches Notes
Each round should take roughly 1:30 today. The hop overs are going to give you just enough time to give the shoulders a break while keeping the heart rate up. Choose a weight on the snatches and lunges that you think you can go unbroken the whole way. You might even be able to lower to the shoulder after the 8th snatch and go right into the lunges. Or, if you do break in between, do it after the 7th snatch. Then, pick up the dumbbell for the 8th snatch, lower to the shoulder and you are in position to get into the lunges. Don't get sloppy on the snatches, make sure you set up properly with the chest up, hips back and down, and belly tight for every rep!

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM B

WARM UP

WORKOUT

12 Minute AMRAP (As Many Rounds and Reps as Possible in 12 Minutes)

40 DB Hop Overs
10 Barbell Power Snatch
10 Alternating Barbell Front Rack Lunge

Suggested Weight
Men: 65-75#
Women: 45-55#

Extra Challenge:
Men: 95#+
Women: 65#+

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-9 Rounds

Coaches Notes
Each round should take roughly 1:30 today. The hop overs are going to give you just enough time to give the shoulders a break while keeping the heart rate up. They should take 30 seconds or less each time. The weight is relatively light today. Go with something you think you can do unbroken most of not all the way. Don't get sloppy on the snatches, make sure you set up properly with the chest up, hips back and down, and belly tight for every rep!

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM C

WARM UP

WORKOUT

12 Minute AMRAP (As Many Rounds and Reps as Possible in 12 Minutes)

40 SB Hop Overs
12 Sandbag Ground to Overhead
12 Alternating Sandbag Front Rack Lunge

Suggested Weight
Men: 50-70# Sandbag
Women: 25-45# Sandbag

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-9 Rounds

Coaches Notes
Each round should take roughly 1:30 today. The hop overs are going to give you just enough time to give the shoulders a break while keeping the heart rate up. They should take 30 seconds or less each time. For the ground to overheads, you can release the bag on the way down between each rep. Just make sure you set up immediately for the next rep, and that you are setting up properly with the chest up, belly tight, hips back and down. Hold on during the lunges and try to go unbroken the whole way!

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

Jump/Skip/Hop Overs

If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.

DB Snatch

If you're uncomfortable with the overhead position or are trying to manage the demand on your core, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by lowering the amount of weight used or repetitions done. Another good option for customizing would be an eye level KB/DB swing. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Lunge/Weighted Lunge

If you're managing pubic symphysis or SI joint pain try focus on keeping your pelvis neutral and your hips level. Adjusting how your breathe, your posture, and where you're holding tension in your body throughout the movement may help as well. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, or stepping laterally onto something. Some other options for customizing are goblet squat, glute bridge, or split squats. Please visit the Mama Modifications Movement Library for more options and demonstrations.